RECIPE: Winter Harvest Chicken Bowl

By Vann Lovett, MPH, RD, LD, Nutrition Services Manager

Makes 4 servings.

healthy eating, Columbia Memorial Hospital, Astoria, Oregon

Winter harvest chicken bowl by Registered Dietitian Vann Lovett.

Prepare chicken

Ingredients:

  • 4   boneless, skinless chicken breasts
  • 1   tablespoon olive, canola or avocado oil
  • ½  tablespoon maple syrup or honey
  • 3   tablespoons apple cider vinegar
  • 1   clove garlic, minced (or ½ teaspoon garlic powder)
  • 1   teaspoon whole-grain or Dijon mustard
  • 1   teaspoon Italian herb seasoning
  • ½  teaspoon ground black pepper

Instructions:

  1. Place chicken in 9-by-13-inch pan. Whisk together remaining ingredients and marinate at least 20 minutes.
  2. Preheat oven to 400 degrees.

Prepare veggies

Ingredients:

  • 1   pound Brussels sprouts, trimmed and halved
  • 1   pound butternut squash, peeled and chopped into ½-inch cubes
  • 1   medium red onion, peeled, then halved and quartered
  • 1   apple, cut into ½-inch cubes
  • 2   tablespoons olive or avocado oil
  • ½  tablespoon apple cider vinegar
  • 1   teaspoon maple syrup or honey
  • ½  teaspoon dried thyme
  • ½  teaspoon salt
  • ¼  teaspoon ground black pepper
  • ¼  teaspoon cayenne pepper (optional)

Instructions:

  1. Prep veggies and apple. Place in large bowl. Whisk remaining ingredients together, then toss with veggie mixture. Spread on large baking sheet.
  1. Place baking sheet with veggies and apples in the preheated oven. Roast for 15 minutes.
  1. Remove veggies from oven and stir around the pan. Remove chicken from marinade. Make 4 holes within the veggie mixture and place the chicken within the vegetables. Return pan to oven.
  2. Roast 25 to 35 minutes (depending on the thickness of the chicken breast). Chicken is done when no longer pink in the center, or when internal temperature reaches 165 degrees.
  1. Remove from oven, tent loosely with aluminum foil, and let rest for 5 minutes. Then serve.
  1. Optional: Serve over rice, quinoa or a bed of fresh spinach. Top with walnuts or toasted pecans.

Nutrition facts (per serving): 387 calories, 39g protein, 25g carbohydrate, 5g fiber, 15g fat (3g saturated fat, 10g monounsaturated fat, 2g polyunsaturated fat), 520mg sodium.